Building my Texas Method - input on accessory and ancillary movements

[JamesFazz]

Hi team,

I'm in the middle of transitioning between LP and TM. My Squat, Bench and Press are on weekly progressions while my Deadlift, although only completed once per week, is still increasing every session (for now).

Stats:
H: 5'8"
W: 182 (started at 176 and its moving up to 190+)
Squat - 320 x 5
Bench - 225 x 5
Deadlift - 385 x 5 (still increasing 5 per week)
Press - 135 x 5.

I understand as an intermediate its important to have some direction - insofar as strength I'd really like to see my Press, Squat and Deadlift increase. I'm not too bothered my Bench Press honestly and so I'm moving towards the TM set out on p 155 of Practical Programming:

Day 1 - Squat, Press, Pull 1
Day 2 - Squat, Bench, Pull 2
Day 3 - Squat, Press, Deadlift

Question 1: As a hangover from my LP, my Deadlift is still on Day 2, while I have BB Rows on Day 1 (6-8x3) and Weighted Chins on Day 3 (5-7x3). Curious on whether this is reasonable or I should move the Deadlift to Day 3.

My other goals are more physique oriented since I don't plan to compete in a powerlifting meet in the foreseeable future. I ideally I would add once per week:
- biceps/triceps
- upper chest
- abs
- side delts.

This gives the following set up:

Day 1 - Squat, Press, BB Rows, Biceps/Triceps
Day 2 - Squat, Bench, Deadlift, Side Delts
Day 3 - Squat, Press, Chin Ups, Upper Chest, Abs.

Question 2: Is this an acceptable amount of bodybuilding work to layer into a TM and do the days the ancillary work are assigned to make sense to you?

Obviously the core of the program is sound and proven - I just don't want to stray too far.

Thanks in advance,
James

[Mark Rippetoe]

Side delts? Upper chest?

[JamesFazz]

Dumbbell lateral raises and dumbbell incline press respectively, thanks Coach.

[Satch12879]

You only gained six pounds?

How old are you?

[Mark Rippetoe]

You only gained six pounds?

Too many side delts.

[JamesFazz]

I'm 37. I've gained six pounds since December, I expect it will keep going up for some time still.

[JamesFazz]

Too many side delts.

I'm not opposed to dropping them.

Just briefly, why are Rows suggested as 8 x 3 as opposed to 5 x 5, would 5 x 5 ever be appropriate? Thanks in advance Rip.

[Mark Rippetoe]

I'm 37. I've gained six pounds since December, I expect it will keep going up for some time still.

You should have gained 6 pounds the first week.

Just briefly, why are Rows suggested as 8 x 3 as opposed to 5 x 5, would 5 x 5 ever be appropriate?

Rows are not as hard as the main lifts, so more reps are better tolerated.

[Cole Gorton]

I dont remember rows being laid out for TM but maybe I missed that. im running TM right now. None of what you posted looks like TM, maybe im confused.

Vanilla TM looks like:

Volume
squat 5x5
press 5x5
power cleans

Recovery
squat 2x5 (-20%)
bench 3x5 (-10%)
chins

Intensity
squat 1x5 PR
press 1x5 PR
DL 1x5 PR

You can start rotating reps ranges on I day after 5s stop working, aim for 5-6 total reps at PR loads. DL is doe on day 3 (I day) not day 2, which is reserved for active recovery and too close to your 5x5 squats, your DL will be negatively impacted.


Adding in bodybuilding stuff to a very metabolically and structurally demanding program will only serve to diminsh recovery and stunt your strength gains, which will in turn slow down muscular growth. I think by trying to run TM and get strong while simealtaneously trying to "bodybuild" is going to make both endeavors suffer as they will compete for your bodys resources and make recovery difficult. You are asking your body to adapt to stressors that are interfereing with one another so the adaptations to both strength and hypertrophy will not be as favorable as if you picked one or the other. I reccomend strength because by increasing load on the bar you are forcing your muscles to get bigger so your killing 2 birds with one stone. Just focus on getting bigger and setting PRs on youI day set of 5 and you will get "hypertrophy" without having to screw around with 30lb db flies and curls and shit. My humble opinion.

[JamesFazz]

Perhaps I could have been clearer, what we are doing is very similar. I have Rows in place of Power Cleans which are noted as an acceptable substitute and have the deadlift and chins swapped. Insofar as the core of the program, that's it. The deadlifts will move to the Intensity Day when my LP for Deadlifts cease.